Managing Knee Pain: How to Stay Active Safely

Knee pain can be a major obstacle for those trying to maintain an active lifestyle. Everyday movements like standing up or more vigorous activities such as squatting and walking can become challenging when knee discomfort strikes. However, experts advise that stopping exercise altogether isn’t the solution — with the right adjustments, you can remain active and even help improve knee pain over time.

Finding the right balance is essential. Some minor discomfort is expected, but sharp, persistent pain should not be ignored. Health professionals recommend using the “traffic light” pain scale, a system backed by the NHS and physical therapists, to monitor your pain:

• Green Zone (0–3/10 pain): Safe to continue exercising.
• Yellow Zone (4–5/10 pain): Slow down or adjust the exercise.
• Red Zone (6+/10 pain): Stop immediately and seek professional advice.

If you experience swelling, redness, warmth around the knee, or pain that disrupts your sleep, it’s a strong signal to consult a doctor.

Here are 6 Expert Tips to Modify Exercise for Knee Pain:

1. Choose Low-Impact Workouts:
   Swap running or jumping for gentler activities like swimming, cycling, or using an elliptical trainer.
2. Strengthen Supporting Muscles:
   Focus on building strength in your quadriceps, hamstrings, glutes, and calves to better stabilize the knee.
3. Limit Your Range of Motion:
   Instead of deep squats or lunges, opt for half-squats to reduce pressure on the knee joint.
4. Use Resistance Bands or Supports:
   Incorporating resistance bands can engage muscles without placing excessive weight on the knees.
5. Avoid High-Impact and Twisting Moves:
   Refrain from sudden pivots, twists, or heavy-impact exercises that could worsen knee strain.
6. Warm Up and Stretch Properly:
   Always begin your workout with a gentle warm-up and end with stretching to promote flexibility and joint health.

By making smart modifications and seeking proper guidance, you can safely continue working toward your fitness goals without aggravating knee issues. Stay active, stay safe!